Comparing Nutrients in 7 ounces Apricots, canned, heavy syrup pack, with skin, solids and liquids VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	5.68% 165kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	96% 124g	130g per day for Men 19-50 years
Sugars	54.4% 39.4g	146% 106g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	34.2% 25g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 65.7g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	38% 14.5g	38g per day for Men 19-50 years
Protein	1.88% 1.05g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.84% 6.15mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.94% 1.2mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	1.8% 18mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.44% 0.6mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.4% 0.1mg	20.3% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.16% 154g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, heavy syrup pack, with skin, solids and liquids VS Raw Sulfured Dried Apricots per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids versus 7 oz of Raw Sulfured Dried Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids vs Raw Sulfured Dried Apricots:

• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have 3.1 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 2.9 times more Vitamin A, 3.4 times more Vitamin B2, 6.9 times more Vitamin B3, 5.6 times more Vitamin B5, 2.6 times more Vitamin B6, 5 times more Vitamin B9, 7.2 times more Vitamin E and 1.4 times more Vitamin K than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• 7 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin C
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots, canned, heavy syrup pack, with skin, solids and liquids vs Raw Sulfured Dried Apricots:

• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have 2.5 times more Water than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 6.1 times more Calcium, 4.4 times more Copper, 8.9 times more Iron, 4.6 times more Magnesium, 4.6 times more Manganese, 5.9 times more Phosphorus, 8.3 times more Potassium, 22 times more Selenium and 3.5 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dried Apricots contain 2.9 times more Energy, 2.9 times more Carbohydrate, 2.7 times more Sugars, 4.6 times more Fiber and 6.4 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.